Is Doing Cardio Or Lifting Weights Better For Fat Loss?

 

Is Doing Cardio Or Lifting Weights Better For Fat Loss?

做有氧運動或舉重更適合減肥嗎？

One of the questions I get asked most customarily in terms of weight reduction is: that's better for dropping body fats, weight lifting or aerobic? Which must I attention on to lose the most fat?

當談到減肥時，我最​​常被問到的問題之一是：減脂、舉重或有氧運動哪個更好？我應該專注於減掉最多的脂肪？

Fat loss is a protracted-term ménage à trois. You’ve were given three ‘fanatics’ in this story: vitamins, weight education and cardio.

減脂是一個長期的過程。 在這個故事中你有三個“情人”：營養、重量訓練和有氧運動。

Each play an essential position.

每個都扮演著重要的角色。

Your eating regimen, the glue that holds the connection collectively, is a regular.

你的飲食，將這種關係​​維繫在一起的粘合劑，是一個常數。

It isn’t going anywhere and is constantly key to a great time.

它不會去任何地方，並且始終是度過美好時光的關鍵。

Weight schooling is the lifestyles of the party and with out it, diet and cardio are simply going thru the motions with out anything remarkable coming from the interactions.

重量訓練是派對的生命，沒有它，飲食和有氧運動只是在進行，互動中沒有任何顯著的效果。

Once weight loss program and weight schooling are in sync, throwing cardio in the blend could make for a few darn memorable fireworks.

一旦飲食和體重訓練同步進行，同時進行有氧運動可以產生一些令人難忘的煙花。

In different, much less seductive terms, all 3 have their area, whilst your weight-reduction plan and weight training pull extra of the weight.

換句話說，這三者都有自己的位置，而你的飲食和重量訓練會增加更多的重量。

You can be questioning what makes weight training so special? You’re sure cardio should at the least have a first-rate character!

您可能想知道是什麼讓重量訓練如此特別？您確定有氧運動至少必須具有出色的個性！

Sure cardio can make for a pretty right time, but this article will assist explain why weight training is the stud you must spend most of it slow pursuing for a absolutely lifestyles changing enjoy!

當然有氧運動可以讓你度過一段美好的時光，但這篇文章將幫助解釋為什麼重量訓練是你應該花費大部分時間追求真正改變生活的體驗！

BURNING CALORIES

燃燒卡路里

When it comes to losing fats, the first thing you need to consider is burning calories (caloric expenditure).

說到減脂，首先要考慮的就是燃燒卡路里（熱量消耗）。

If you’re seeking to lose fat, you want to do the exercise that expends the maximum calories; and there’s no manner weight training expends as much as strolling or biking, right?

如果你想減脂，你想做消耗熱量最多的運動；而且重量訓練的花費不可能像跑步或騎自行車那樣多，對吧？

Well, satirically, neither has a tendency to burn up quite as many as oldsters assume.

好吧，具有諷刺意味的是，兩者都不會像人們想像的那樣花費那麼多。

Calories Burned Doing Cardio

做有氧運動消耗的卡路里

For this situation, permit’s use Colin. Colin is around 180 lbs and he’s decided to do an incline walk on a treadmill.

對於這個例子，讓我們使用 Colin。Colin 的體重約為 180 磅，他決定在跑步機上進行一次斜坡步行。

He jumps on, sets the rate to 4mph at a 2.5% incline and physical activities for half-hour. Based on a few formulation, it’s expected that Colin will burn around 240 calories in that session.

他跳起來，以 2.5% 的坡度將速度設置為 4 英里/小時，並鍛煉了 30 分鐘。根據一些公式，估計科林在那次訓練中會燃燒大約240 卡路里的熱量。

Calories Burned Lifting Weights

卡路里燃燒舉重

Now, let’s say Colin decides to raise some weights as a substitute.

現在，假設 Colin 決定改為舉重。

In a forty five to 60 minute mild to full of life weight lifting session, Colin will burn around 150-two hundred. Remeber that large Col is simply an instance. Individual body composition, general frame weight, training intensity and unique education type will all have an effect on real caloric expenditure.

在 45 到 60 分鐘的中等到劇烈的舉重訓練中，科林會燃燒大約 150-200。 請記住，大 Col 只是一個例子。個人的身體成分、總體重、訓練強度和具體的訓練類型都會影響實際的熱量消耗。

This is just to  provide a hard example on what you'll assume from a normal aerobic and weight education session, respectively.

這只是給出一個粗略的例子，分別說明您對典型的有氧運動和重量訓練課程的期望。

As you may see, neither weight schooling or cardio classes, on common, expended all that many energy on a in keeping with consultation foundation.

如您所見，無論是重量訓練還是有氧運動，平均而言，每次訓練都消耗了那麼多卡路里。

Sure, they do contribute to average caloric expenditure and electricity balance. But while you recall what number of calories make up a day’s worth of ingesting, it’s now not ultra dramatic.

當然，它們確實有助於整體熱量消耗和能量平衡。但是，當您考慮到一天的飲食有多少卡路里時，這並不是特別引人注目。

Now you may think “the hell with both of them then, I may also as nicely just recognition on my weight loss program and no longer even waste my time with aerobic or weight education.”….

現在你可能會想“那麼他們兩個都見鬼了，我還不如只專注於我的飲食，甚至不把時間浪費在有氧運動或重量訓練上。”......

Whoa now, permit’s now not get too hasty.

哇，現在，讓我們不要太倉促。

Although the actual energy expended in a education session aren’t too interesting, they each can be wonderful equipment on your fats loss tool field.

雖然在訓練課中消耗的實際卡路里並不太令人興奮，但它們都可以成為你減肥工具箱中的好工具。

WHY WEIGHT TRAINING IS THE MUTTS NUTS

為什麼重量訓練是 MUTTS NUTS

So weight training doesn’t burn up all that many calories, then why the heck ought to we even bother huffing and puffing over more iron than a blacksmith?

所以重量訓練不會消耗那麼多卡路里，那麼我們為什麼還要費心比鐵匠更多的鐵呢？

Energy stability (energy in vs. Out) is absolutely vital for normal frame composition upgrades.

能量平衡（卡路里輸入與輸出）無疑對整體身體成分的改善至關重要。

However, questioning best approximately calories leaves manner too much on the desk in phrases of body improving issues.

然而，僅僅考慮卡路里在增強體質方面的考慮太多了。

Although no longer expending an intense amount of energy according to session, weight schooling is the proverbial clay for the potter (you).

雖然每次訓練不會消耗過多的卡路里，但舉重訓練對陶藝家（你）來說是眾所周知的粘土。

We recognize weight schooling is super for building muscle.

我們知道舉重訓練對鍛煉肌肉很有幫助。

But all too regularly we neglect the fact that muscle mass is the figuring out thing within the normal form of our physiques.

但我們常常忽視這樣一個事實，即肌肉組織是我們體格整體形狀的決定因素。

Sorry ladies, however that is in particular authentic for woman athletes. Female clients new to lifting will practice to me for online education, however frequently fear weight training will harm their physique.

對不起女士們，但這對女運動員來說尤其如此。剛接觸舉重的女性客戶會向我申請在線指導，但經常擔心舉重訓練會損害她們的體質。

In fact, including a few muscular tissues (ladies can’t get bulky like guys due to hormonal and structural difference, with out the use of medicine or uncommon genetic outliers), will upload the form many girls search for of their legs, shoulders, glutes etc.

實際上，增加一些肌肉組織（由於荷爾蒙和結構差異，女性無法像男性一樣變得笨重，不使用藥物或罕見的遺傳異常值），將增加許多女性在腿部、肩部、臀部等方面尋找的形狀.

While weight training won't help you deplete a ton of calories whilst you’re weight-reduction plan, it'll assist you construct favorite form between dieting phases and better hold that shape as you recognition on fats loss.

雖然重量訓練可能無法幫助您在節食時消耗大量卡路里，但它會幫助您在節食階段之間建立理想的身材，並在您專注於減脂時更好地保持身材。

Dieting to take away a few unwanted frame fat completely makes feel, but doing so with out first ensuring we have constructed the form through muscle building weight schooling doesn’t pretty make feel. The concept dropping extra fats will unveil a few shapely; “toned” physique with out combining that with a proper weight-training program is inaccurate.

節食以消除一些不需要的身體脂肪完全是有道理的，但是在沒有首先確保我們通過增肌重量訓練來塑造體型的情況下這樣做是沒有意義的。減掉更多脂肪的想法會顯露一些身材；沒有將其與適當的重量訓練計劃相結合的“健美”體質是錯誤的。

Cardio can help decorate fats loss by contributing to the overall caloric deficit we achieve by using increasing energy expenditure, however it received’t do a lot within the way of assisting us unveil the form and curves we anticipate in our physiques like weight education can. Not to mention, keeping hard earned muscle tissues via right training programming facilitates slightly, however still extensively, maintain a higher metabolic rate, which can useful resource in usual fat loss efforts via the course of a food regimen.

有氧運動可以通過增加能量消耗來幫助我們實現整體熱量赤字，從而幫助減少脂肪，但它不會像舉重訓練一樣幫助我們展現我們期望的體形和曲線。更不用說，通過適當的訓練計劃來保持來之不易的肌肉質量稍微有助於，但仍然值得注意的是，保持更高的新陳代謝率，這有助於通過節食過程進行整體減脂努力。

THE ROLE OF CARDIO

有氧運動的作用

We’re agreed that weight schooling helps build and hold our ideal shape.

我們一致認為，重量訓練有助於建立和保持我們的理想體型。

So why do we want aerobic, you ask?

那麼為什麼我們需要有氧運動，你問？

Cardio is absolutely an additional manner to tip that electricity stability for greater steady fat loss as a weight loss plan progresses.

有氧運動只是一種額外的方式來改變能量平衡，以便隨著飲食的進行更持續地減少脂肪。

If the ménage à trois instance become misplaced on some of you extra conservative readers, comparing the 3 to a birthday cake is every other top notch analogy. I want to method a client’s fat loss efforts similar to a properly-made birthday cake:

如果你們中的一些更保守的讀者忘記了 ménage à trois 的例子，那麼將這三個比作生日蛋糕是另一個很好的類比。我喜歡將客戶的減脂工作視為製作精良的生日蛋糕：

The eating regimen element is the real cake, without it- the dessert isn’t very excellent.

飲食方面是真正的蛋糕，沒有它 - 甜點不是很好。

Weight training is the icing. Sure you could have the food plan with out weight training, but man does it make that cake exponentially better.

重量訓練是錦上添花。當然，你可以在沒有重量訓練的情況下進行節食，但是人類這樣做會讓蛋糕成倍地好轉。

Lastly, we have aerobic because the sprinkles. If the food plan and weight education are on point, you may now not even want the cardio (sprinkles), but from time to time, sprinkling a few into your plan can assist hold the complete weight-reduction plan enjoy a piece greater excellent.

最後，我們有有氧運動。如果飲食和舉重訓練恰到好處，您甚至可能不需要有氧運動（灑水），但時不時地，在您的計劃中灑一些有助於讓整個節食體驗更加愉快。

In greater direct terms, aerobic doesn’t result in massively sizeable caloric expenditure, but it does provide a extraordinary amount whilst your weight loss program is already developing a sufficient caloric deficit and just needs a piece greater assist to produce the charge of weight reduction you’re taking pictures for.

更直接地說，有氧運動不會導致大量的熱量消耗，但是當你的飲食已經造成足夠的熱量赤字並且只需要一點額外的幫助來產生你正在減肥的速度時，它確實會提供顯著的熱量消耗射擊。

You don’t need to do fasted cardio or drink a load of green tea before doing so, both are not going to make any distinction in your fat loss efforts.

在這樣做之前，您不必做空腹有氧運動或喝大量綠茶，兩者都不太可能對您的減肥努力產生任何影響。

As a weight-reduction plan progresses and also you don’t have as a good deal food to drag from to keep dropping frame fat, sprinkling in some aerobic sessions to similarly beautify that deficit can maintain things shifting alongside well.

隨著節食的進展，你沒有足夠的食物來繼續減掉體內脂肪，在一些有氧運動中撒上一些有氧運動來進一步增加這種缺乏可以讓事情順利進行。

Another aspect to say is that there are multitude of fitness blessings to be reaped from aerobic inclusive of progressed heart health, bone density, advanced insulin sensitivity, and plenty of others.

另一件要提的是，有氧運動可以帶來許多健康益處，例如改善心臟健康、骨密度、改善胰島素敏感性等等。

It’s not definitely approximately getting lean.

這不僅僅是變瘦。

Think of your ticker too!

想想你的股票呢！

If I Eat More Food Can I Just Do More Cardio?

如果我吃更多的食物，我可以做更多的有氧運動嗎？

If you cross waayy of piste, ditch the meal plan or sack the macros and consume a burger containing seven-hundred+ energy, seeking to make up for it via a aerobic session just isn’t sensible.

如果你喜歡滑雪，放棄膳食計劃或放棄宏指令並吃一個含有 700+ 卡路里的漢堡，試圖通過有氧運動來彌補它是不現實的。

When you’re trying to get lean, adding in a sh*t load of additional aerobic on-top of your recurring would in reality prevent overall healing lots more than genuinely effect power balance.

當你想變得更瘦時，在你的日常生活中增加一些額外的有氧運動只會阻礙整體恢復，而不是實際影響能量平衡。

Focusing on calorie intake over the path of a week will greater than make up for one tracked meal or food right here and there.

在一周內專注於卡路里攝入量將不僅僅是彌補一頓跟踪的膳食或食物。

Trying to out-aerobic an unplanned meal/food can simply cause frustration, fatigue and a terrible courting with meals and workout.

試圖在計劃外的膳食/食物中超越有氧運動只會導致沮喪、疲勞以及與食物和運動的關係不佳。

THE ROUND-UP

綜述

So weights or aerobic?

那麼舉重還是有氧運動？

Well, regrettably, in terms of fats loss neither weight lifting nor aerobic is going to at once cause large lengthy-time period fats loss.

好吧，不幸的是，在減脂方面，舉重和有氧運動都不會直接導致顯著的長期減脂。

However they do every each play a particular function in maximizing the results you see from a food first fat loss technique.

然而，它們都在最大限度地提高您從食物優先減脂方法中看到的結果方面發揮著特定的作用。

Cardio can be sprinkled in for added expenditure at the same time as weight lifting continually builds and maintains the form that will make the fats loss done even more fantastic.

有氧運動可以用於額外的支出，而舉重可以持續建立並保持體型，從而使減脂效果更加令人印象深刻。

Monogamy can be admirable among personal relationships, however with regards to fat loss, embracing this three manner is the pleasant manner to move.

一夫一妻制在人際關係中可能令人欽佩，但在減脂方面，擁抱這三種方式是最好的方式。

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